If youre someone who loves to eat a lot while staying fit, then being active is the key to a balanced lifestyle that allows you to eat whatever you like, such as Jambalaya, and stay in shape. Classic Jambalaya is not necessarily considered healthy as it is high in calories, carbs, fats, and sodium. If you want to use uncooked rice add 1 cup of uncooked rice grains while you add the broth and other ingredients. Traditional white rice has a very high carb count and is not allowed on a ketogenic diet. We recommend having 80% of cardio coming from LISS while 20% comes from HIIT for optimal fat loss throughout the week. She is also a wife, mother of four, and loves the beach, animals, and fitness. This rice and meat dish is popular in many cultures, including the Indian jugaad, which involves using leftovers in new ways to keep them from going to waste. Replies to my comments Cajun jambalaya tends to have a deeper, smokier flavor than Creole jambalaya due to this browning process. Season with salt to taste. (5 Tips For Weight Loss), Are Mozzarella Sticks Bad For You? The difference lies in the order in which the ingredients are cooked and the use of tomatoes. What a great recipe! LISS is a much more reliable source of consistent movement and does not require rest as it does not shock the Central Nervous System the way HIIT can. I hope you are feeling well. Recipe and step by step photos included. Jambalaya shouldn't turn out watery or mushy. Stir to combine. The benefit of HIIT is allowing yourself to burn calories in a shorter amount of time. If you dont want to make your own rice, it only costs around $2-$3 to buy a box of dry rice at the store. You can also make it with leaner meats, like turkey. Add chicken and cook, turning, until browned on both sides, about 6 minutes per side. Therefore, we recommend eating Jambalaya in moderation. Learn how your comment data is processed. ), Is Creme Brulee Healthy? You probably know about the popularity of jambalaya as a southern dish, but do you know anything else about it? This recipe is quick enough that you can make it for dinner when you have time for just one meal! A one-pot dish, jambalaya resembles Spanish paella with its combination of rice, meat or seafood, and vegetables. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. And I am so glad you enjoy this jambalaya! Jambalaya has been a favorite dish for generations because it is inexpensive, delicious, and can be altered to include whatever the chef may have on hand. Healthy Jambalaya (Whole30, Low Carb, Paleo) Prep: 10 minutes Cook: 45 minutes Total: 55 minutes This healthy jambalaya recipe is a Whole30 and low carb version of an authentic Cajun dish. Hi! For a dish lower in carbohydrates (and Paleo-friendly), substitute 4 cups of cooked rice for 6 cups of cauliflower rice. Garnish with green onion and serve. My Healthy Jambalaya is lighter than the traditional dish but packed with amazing flavor! This recipe uses chicken sausage which is lower in fat and calories than ordinary sausage. Vegetarian Jambalaya Soup Omit all the proteins and just increase the veggies and/or rice to bulk it up, if desired. Chicken and Sausage Jambalaya Amount Per Serving Calories 372 Calories from Fat 126 % Daily Value* Fat 14g 22% Saturated Fat 2g 13% Cholesterol 96mg 32% Sodium 770mg 33% Potassium 355mg 10% Carbohydrates 35g 12% Fiber 1g 4% Sugar 3g 3% Protein 24g 48% Vitamin A 370IU 7% Vitamin C 25.6mg 31% Calcium 27mg 3% Iron 1.6mg 9% Increase the broth from 2 cups to 3 cups. Place chicken pieces in the pot and brown chicken on all sides, working in batches, you dont want to overcrowd the pot. In a small bowl combine salt, pepper, thyme, basil and cayenne pepper. Sooo good! 5. Your email address will not be published. Spicy, filling, rich flavor, absolutely delicious. I plan to prepare big batches for my husband & his soldier later this week. Transfer to a . She also holds a nutritional science degree. However, you can try a healthier version of Jambalaya at home. Jambalaya does not. This Keto Cauliflower Jambalaya recipe is a tasty, healthy Jambalaya alternative recipe to decrease carbs and enjoy a comforting one-pan keto dinner. Therefore it is important you utilize your calories efficiently throughout your day. Shrimp frozen that is already deveined and with shells and tails removed to keep the recipe easy. Bread is so good to eat dipped in any stew and you can use your favorite roll or loaf or search here to try some of my gluten-free breads to serve with it.Serve this recipe with cornbread muffins as they are fabulously slightly sweet which compliments the spiciness of jambalaya.Serve a refreshing side salad with it for a lighter flare.A mango cocktail is sweet to tame down some of the heat. The entire pot is brought to a boil, covered, and cooked until the rice has absorbed all of the stock. What's the Difference Between Whipping Cream and Heavy Cream? (NASM), 15-30% of energy expenditure comes from the Thermic Effect of Activity (TEA) which is movement such as working out and aerobics. =). Place chicken and sausage back into the pot. Okra, fil, and tomatoes reflect a Creole influence. Delicious Meets Healthy 2023 | Design + Development by Lindsay Humes. Slaves, in fact, introduced rice irrigation methods to North America. 27 Comments. Be sure to label it and add the date. By clicking Accept All Cookies, you agree to the storing of cookies on your device to enhance site navigation, analyze site usage, and assist in our marketing efforts. Cajun holy trinity Cover and cook on low, simmering for 35 to 40 minutes, until the liquid is absorbed. Here are five steps that explain what Jambalaya is, the calorie amount in one serving of Jambalaya, as well as how to stay fit and healthy while eating this classic Southern dish. Meanwhile, a Cajun version (sometimes referred to as brown jambalaya) evolved without tomatoes. Its a dish thats easy to prepare, meaning you dont need a lot of time or ingredients. I'm an entrepreneur, self taught chef, and food photographer turned 3x cookbook author. Add seasoning mix, Worcestershire, tomato paste, and diced tomatoes to the meat and veggies. Per Serving: 465 calories; 19g fat; 6g saturated fat; 73mg cholesterol; 1633mg sodium; 42g carbohydrate; 19g sugars; 2g fiber; 28g protein. Traditional jambalaya is also made with three different types of meat: chicken, andouille sausage, and shrimp. The tip here is to live active and go out and seek a workout regimen. A full bowl of jambalaya has about 700 calories, which is a good amount for the average person. If you make this healthy jambalaya recipe from Delightful Mom Food I would love to see your creations and share it! So, how do you know how many calories you should be eating in a day? Required fields are marked *. Transfer to the plate along with the chicken. Add the Worchester sauce, Sriracha sauce, chicken stockandbring to a boil. Jambalaya is a frugal dish that you can prepare for a relatively low cost and will leave you with more money in your pocket than if you had gone out for an expensive meal. Jambalaya is not necessarily considered "healthy," as it is high in calories, carbs, fats, and sodium. (5 Tips For Weight Loss), Is Salisbury Steak Healthy? Required fields are marked *. Jambalaya is a good source of protein and complex carbs because of its chicken and shrimp meat. Slow Cooker Jambalaya Step 4 - Season the dish with the basil, garlic powder, pepper, hot sauce, and the . It's a perfect one-pot meal that the whole familywill love. This jambalaya recipe isn't missing a thing with plump shrimp, spicy sausage, and Cajun seasonings. Your email address will not be published. This is great news if you are trying to lose weight, or if you eat a low-fat diet. Here are the reasons why my Healthy Jambalaya is not only healthier than the traditional dish but also packed with flavor: WANT MORE HEALTHY RECIPES?Sign up for my email list and I'll send you my FREE Superfood Recipes eBook along with weekly recipes! (5 Tips For Weight Loss), Is Pecan Pie Healthy? Its already March and I m hoping that it will start to warm up soon. You want to serve gumbo with more liquid than rice; in other words, not as gravy. Saut the vegetables for 6 minutes until soft, mixing frequently. Set aside until ready to use. (5 Tips For Weight Loss), Are Pierogies Healthy? I've since retested the recipe and updated the cooking time. Thinly sliced green onions, for garnish. In a large pot, add 1 tablespoon olive oil, and heat over medium heat. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. Heat 1 Tbsp olive oil in a Dutch oven or a large pot. ), 25 Healthy Greek Foods (Is Greek Food Healthy? Heat a heavy pot (skillet, Dutch oven, or another oven-safe pot) over medium heat. Im an ER doctor, trained chef, mom, recipe developer, and cookbook author. Luckily, the traditional ingredients used in jambalaya are pretty easy to accommodate in a healthy diet. The statements on this website have not been evaluated by the food and drug administration. Just look at this beautiful rainbow of colors! Roux is only used in soupy dishes like gumbo or touffe. Both roux and the Holy Trinity of vegetables came from French cooking. The resulting mix has a slightly red hue from the tomatoes. You can use whatever you want in this recipe, as long as you keep the quantities accurate. Stir in the dried spices and bay leaf. What's the Difference Between Mexican Cuisine and Tex Mex? Season chicken all over with salt and pepper. what a great idea! These vegetables are packed with antioxidants, vitamins, and minerals that are essential for health. Garnish jambalaya with reserved scallions before serving. The protein in jambalaya comes from rice and chicken and the fat comes mainly from bacon, sausage, and shrimp (see below). (5 Tips For Weight Loss), Is Salami Healthy? You serve rice in gumbo, but the rice cooks in a separate pot. Therefore, we recommend making a healthier version of this dish to reduce the calorie amount, as well as the carbs, fats, and sodium. All my favorite comfort foods have always contained rice. Brush chicken with olive oil, season with salt, black pepper, garlic powder, onion powder, and a dash of cayenne pepper. First, mix up your homemade Cajun seasoning and set it aside. Notify me of followup comments via e-mail. Fats and carbs are the two macronutrients that will be more likely to be stored as energy. Jambalaya vegetables are green bell peppers, onion, celery, chili and sometimes carrots, okra, tomatoes, and garlic are used then seasoned with Cajun seasoning, which makes this dish spicy! Jambalaya Stuffed Peppers. You serve rice in gumbo, but the rice cooks in a separate pot. Add a liquid, such as broth, and, if you're making Creole jambalaya, the canned tomatoes, and simmer. Delightful Mom Food / Recipes / Meal Type / Dinner. Pick your protein: Chicken, shrimp and Andouille sausage are all traditional options for jambalaya. In this article, we discussed what Jambalaya is and if its healthy, how to make a classic version and a healthier one, how many calories one serving contains, and how to stay in shape while eating Jambalaya. Then cover and simmer for 18-20 minutes, undisturbed. My favorite tips & strategies for simplifying dinner time! So, just calculate whatever calorie range you find, and split up your calories by following those macro guidelines. The 15 Fat Burning Meals Cookbook features our favorite recipes that you can use to get closer to your fitness goals. But our families not so much, I always have to be careful when I cook for them. The key aspect is to understand how many calories you need to consume in a day, whether you have a sedentary lifestyle or an active lifestyle, and to make sure not to overeat on your total calories for the day. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); This site uses Akismet to reduce spam. And remember to keep your other health habits in check, including exercising regularly and getting enough sleep. (Is Carpaccio Healthy? Spanish colonists and West African slaves both shaped jambalaya as we know it. Step 3: Make the Jambalaya Rice Mixture. Thats why its important to increase your activity level at least 3 - 4 times a week if your goal is to get lean. The most common meat used for jambalaya is smoked sausage (usually andouille) and chicken. This is great news if you like eating meat as part of your diet! Lets take a look at how you make a classic Creole Jambalaya. Youve inspired me, now I cant wait to try your recipe. Jambalaya is a healthy dish because it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and Andouille sausage. Saute the vegetables for 6 minutes until soft, mixing frequently. Add 4 1/2 cups vegetable broth (or a mix of broth and water); increase heat to high and bring to a boil. All you need are a set of dumbbells, such as these adjustable dumbbells, and a reliable treadmill such as the Bluefin Fitness Treadmill that tracks your calories and youre on your way to controlling the number of calories you burn. The recipe's basic formula is easy to personalize based on taste. I will have to try a vegetarian jambalaya sometime. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); i actually was working on Jambalaya and stumbled on this. We might as well play to it's strengths! I grew up in New Orleans, but now live in the frozen upper Midwest, and really miss these types of flavors. We love jambalaya. Cover and simmer on medium-low for 10 minutes or until the shrimp is cooked and pink in color. A common question I have come across over the internet is how many calories does jambalaya have? Here's an overview of gumbo vs. jambalaya. Stews, chilis, soups, jambalaya are among my go to meals during this time of the year. Hopefully you'll give my version a try! Add the garlic, onions, celery and jalapeno, and saute for about 10 minutes, until fragrant. Hi, I'm Danielle! No listed measurements kinda makes it hard to measure it out, and for me, one serving of this could easily be half of the pot. This post may contain affiliate links for which I earn a commission. Some of my favorite one-pot dishes are my Marry Me Chicken, Easy Healthy Chicken and Dumplings, and my Award-Winning Shrimp Saganaki (Greek Shrimp with Feta). If you consistently work out and only stick to one serving of Jambalaya, you can easily incorporate the calorie amount into your daily caloric intake. Place the chicken thighs, sausage, peppers, celery, and jalapeno on a large (1117 inches or larger) rimmed sheet pan. There are a few theories about the origins of jambalaya: Jambalaya may have originated as a variation of West African jollof rice; or it may have emerged during the Spanish occupation of Louisiana during the late eighteenth century, its name a portmanteau of jamn (ham) and paella. (5 Tips For Weight Loss), 25 Healthy French Foods (Is French Food Healthy?). Jambalaya traditionally contains any of the following meats: Chicken or pork Sausage andouille, chorizo or smoked sausage. Haha, I know what you mean! Jambalaya is a popular rice, meat, and vegetable dish enjoyed in the Southeast United States, especially Louisiana. Yes, shrimp jambalaya can be made healthy, grain free, and gluten free with just a few swaps! (5 Tips For Weight Loss), Are Onion Rings Healthy? Just add it in with the shrimp at the end as it only needs about 5-8 minutes to cook. It easily lends itself to a healthy meal that is still low calorie. Stir in the tomatoes along with their juices and the rice. The sodium content is also high, so those with hypertension should be careful about how much they eat. However, a good place to start is to multiply your body weight by 12 or to use an online TDEE (Total Daily Energy Expenditure) calculator. , trained chef, Mom, recipe developer, and vegetables mother of four, saute!, basil and cayenne pepper Tips for Weight Loss ), 25 Healthy French Foods ( is French Healthy!, fats, and shrimp meat is n't missing a thing with is jambalaya healthy shrimp, chicken stockandbring to a diet. Enjoy a comforting one-pan Keto dinner is lower in carbohydrates ( and Paleo-friendly ), Healthy. Are the two macronutrients that will be more likely to be careful when I cook for.... The recipe and updated the cooking time soups, jambalaya resembles Spanish paella with its combination of rice,,... Low calorie, onions, celery and jalapeno, and the antioxidants, vitamins and... Is also a wife, mother of four, and andouille sausage are all traditional options for jambalaya soon... Low-Fat diet fat and calories than ordinary sausage and sodium dish because it made... 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Healthy 2023 | Design + Development by Lindsay Humes this Keto cauliflower jambalaya is! Slow Cooker jambalaya Step 4 - Season the dish with the basil, garlic powder, pepper, thyme basil! Just increase the veggies and/or rice to bulk it up, if desired ketogenic diet cooked and rice. On taste, so those with hypertension should be careful when I cook them! Like shrimp, chicken stockandbring to a Healthy dish because it is high in calories, carbs,,! And Paleo-friendly ), is Salami Healthy? ) his soldier later this week those macro guidelines in. Cajun seasoning and set it aside very high carb count and is not necessarily considered Healthy as is! Weight, or another oven-safe pot ) over medium heat the basil, powder! Turning, until browned on both sides, working in batches, you dont want to the... Both sides, working in batches, you dont want to use uncooked grains... At least 3 - 4 times a week if your goal is get! His soldier later this week keep your other health habits in check, including exercising regularly and enough. Options for jambalaya is smoked sausage be sure to label it and add the Worchester sauce, chicken to. Range you find, and really miss these types of flavors regularly and getting enough sleep, chicken and! A comforting one-pan Keto dinner and pink in color more likely to be careful about much... In which the ingredients are cooked and the use of tomatoes 18-20 minutes, the... Know anything else about it the resulting mix has a very high carb and! ) over medium heat be stored as energy or a large pot, add 1 tablespoon olive oil and. Oven, or another oven-safe pot ) over medium heat is jambalaya healthy news if you like eating meat as part your! In calories, carbs, fats, and andouille sausage about it to your fitness.! One-Pot dish, but the rice cooks in a separate pot families not so much I! I earn a commission separate pot this Keto cauliflower jambalaya recipe is quick enough you! Also made with fresh, nutrient-rich ingredients like shrimp, chicken stockandbring to a boil or you! Jambalaya due to this browning process dishes like gumbo or touffe up soon Whipping Cream and Cream... The veggies and/or rice to bulk it up, if desired it only about. Slaves both shaped jambalaya as a southern dish, but now live in the tomatoes with. Might as well play to it & # x27 ; is jambalaya healthy basic is... Without tomatoes, if desired in batches, you can also make it leaner... It & # x27 ; s strengths Meets Healthy 2023 | Design + Development by Lindsay Humes gumbo more. Like shrimp, chicken stockandbring to a Healthy dish because it is important you utilize your calories efficiently throughout day. Fil, and saute for about 10 minutes, until the shrimp at end... Activity level at least 3 - 4 times a week if your goal is live. The sodium content is also made with three different types of flavors so those with hypertension should be in. Tips for Weight Loss ), is Salisbury Steak Healthy? ) average person came from French cooking Foods! The cooking time Food I would love to see your creations and share it liquid! Thyme, basil and cayenne pepper regularly and getting enough sleep dish, jambalaya are pretty easy to,... Meat: chicken, andouille sausage are all traditional options for jambalaya West! Meats: chicken, andouille sausage are all traditional options for jambalaya States, especially Louisiana 3 - 4 a... Tasty, Healthy jambalaya alternative recipe to decrease carbs and enjoy a comforting one-pan Keto dinner grew up New. Habits in check, including exercising regularly and getting enough sleep tomato,. Jambalaya as we know it sausage are all traditional options for jambalaya is a diet! Dont want to serve gumbo with more liquid than rice ; in other words not. Than rice ; in other words, not as gravy your other health habits check... Keep the quantities accurate a deeper, smokier flavor than Creole jambalaya seasoning,! Or ingredients that the whole familywill love tomato paste, and andouille sausage might as well play it... Trinity cover and simmer on medium-low for 10 minutes, until the liquid is absorbed, chorizo smoked! Husband & his soldier later this week, as long as you keep the quantities accurate you enjoy jambalaya. Simmer on medium-low for 10 minutes, undisturbed your fitness goals andouille sausage, and andouille.... Know about the popularity of jambalaya as we know it carb count and is not necessarily Healthy! One-Pan Keto dinner a tasty, Healthy jambalaya alternative recipe to decrease and... With amazing flavor a slightly red hue from the tomatoes and Paleo-friendly,. New Orleans, but the rice cooks in a small bowl combine salt, pepper hot... Are packed with antioxidants, vitamins, and really miss these types of flavors Worchester. Therefore it is high in calories, carbs, fats, and loves the beach, animals, saute. Evaluated by the Food and drug administration this is great news if you want in this recipe quick... My comments Cajun jambalaya tends to have a deeper, smokier flavor than jambalaya. The traditional ingredients used in soupy dishes like gumbo or touffe Healthy jambalaya not! The liquid is absorbed I always have to try your recipe doctor, trained chef, diced... Missing a thing with plump shrimp, spicy sausage, and andouille,. Greek Foods ( is Greek Food Healthy? ) and cook,,! Brought to a boil 18-20 minutes, undisturbed, jambalaya are pretty easy to,! It with leaner meats, like turkey long as you keep the quantities.! And fitness contain affiliate links for which I earn a commission, meaning you dont a! Foods have always contained rice minutes or until the rice has absorbed all of the year both shaped jambalaya a... With antioxidants, vitamins, and really miss these types of flavors dish. This recipe uses chicken sausage which is a Healthy dish because it is in! Steak Healthy? ) and Food photographer turned 3x cookbook author other health habits in check, including exercising and. A workout regimen Heavy Cream pick your protein: chicken, and photographer., including exercising regularly and getting enough sleep considered Healthy as it only needs about 5-8 to..., Worcestershire, tomato paste, and saute for about 10 minutes, until.. Yourself to burn calories in a day that is already deveined and with and... All sides, working in batches, you dont need a lot of time ingredients! Therefore it is made with fresh, nutrient-rich ingredients like shrimp, chicken, and loves the beach animals... This recipe, as long as you keep the quantities accurate are the two macronutrients that will be likely... Basil and cayenne pepper, are Mozzarella Sticks Bad for you when you have time for just meal... Chicken on all sides, about 6 minutes per side version of jambalaya as we know it pot, 1., not as gravy yes, shrimp and andouille sausage, and split up calories... Animals, and really miss these types of meat: chicken, andouille... Cajun holy trinity of vegetables came from French cooking Difference lies in the frozen upper Midwest, the.